Top 5 ways people sabotage their own weight loss efforts

If you’re putting in the work, you should be getting the results! But a lot of people don’t realize that even small mistakes can have a huge impact on your ability to burn fat. Here are the top mistakes people make that sabotage their own weight-loss efforts!

1) Not tracking BLT’s (Bites, Licks, and Tastes)

You’d be shocked how many calories you can accumulate with the little tastes and bites throughout the day, especially if you’re the kind of person who just can’t resist the tiny little snack here and there. A small taste of peanut butter, or a quarter of a donut are only a tiny bite, but could pack more than 100 calories, each!

I went through a period where I was particularly ‘bad’ about the BLT’s. Not coincidentally, it was also a time when I felt like I had plateau’d and the weight was no longer coming off. When I started tracking the small tastes of things, I quickly found the problem.

People who are successful with long-term, sustainable weight loss keep themselves accountable for everything they put in their mouth, no matter how big or small the bite. If you ate it, track it. No exceptions!

If you want to keep the BLTs in your daily routine, feel free. But make sure you allocate extra calories to accommodate. At one point, I would intentionally plan my days to be ~300 calories under what I knew they would be, simply to accommodate my inability to keep small tastes of peanut butter out of my pie hole.

2) Not eating enough food

It may seem counter-intuitive that eating too little food can stall-out your weight loss, but it’s a huge problem. Once you’ve got your daily calorie target figured out, a lot of people assume that coming in UNDER that number every day is somehow a good thing.

The answer? Try to eat just the right number of calories each day. If you’re the kind of person who feels it’s “just too much food” (hey, there are worse problems, right?) — you should drink your calories (e.g. more protein shakes).

3) Not changing things up when it stops working

Long-term weight loss plateau’s are frustrating, and there’s a long list of things you can do to address the problem. But if you’ve been PERFECT on your eating plan for 2+ weeks and the scale isn’t moving, you have to change something. (Simply “waiting longer” won’t help). Here are some ideas on things you can adjust.

Note that if it’s only been a few days since the scale moved, don’t be too quick to make adjustments. Which leads me to…

4) Changing things up when things ARE working

The last thing you want to do is make changes if what you’re doing is, in fact, working. (And a week or less of no weight loss is NOT a sign that it’s not working), but some people just can’t resist trying to tweak with a good thing.

While the weight might be coming off slower than you hoped, or you might not be enjoying donuts for breakfast like you used to, recognize that changing something in the midst of success is crazy!! Think about how hard you’ve worked to dial in a formula that’s actually working. Even if you’re getting results slower than you hoped, you’re still getting results.

If it ain’t broke, don’t fix it!!

5) Becoming frustrated

Long-term, sustainable weight loss isn’t easy. (And anyone who tells you otherwise is selling something). But it is worth it. Remember, you don’t want to lose weight too quickly, and anything worth having is worth doing right. Crash dieting will destroy your metabolism, and if your goal is to be a bit and healthy person, you need to recognize that some sacrifices will be required to get there in a healthy way. Taking shortcuts is never the solution.

Also check out..

Weightix.com

My latest project! I took the 100 Down method and built an incredibly powerful weight loss program around it to give you everything you need to succeed! (You seriously need to see this!)

Weightix / 100-Down Facebook Group

Like us on Facebook -- I post new stuff all the time!

100 Down Podcast

Keep up with 100 Down while driving to and from work, working around the house, or during your workouts. Tons of great info, and new episodes added all the time!

Get an email when I post something new

100 Down YouTube Channel

A regularly-updated collection of videos with great tips, tricks, and ideas on weight loss!

About Me

I'm Brian. I'm 37 years old and I've lost almost 100lbs over the last 13 months, and I'm now in the best shape of my life. I've learned an incredible amount on my journey -- the most important of which is "there are no shortcuts". However, I've also learned that when it comes to fitness and weight loss, there are efficient and inefficient ways to achieve your goals. The purpose of this group is for me to share some of the best tips, tricks, and ideas I've come across to help others who might be on the same journey.

I also became frustrated with finding accurate information online. It seems that almost everyone on the internet has some method for helping you to lose weight -- and they're all selling something. So to be VERY CLEAR.. I am not selling anything. I am not profiting from this (not even advertising). I gain nothing from your readership.